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Okay, I’ll admit it, I am a nut for salads. Why? Because they are refreshing to me like drinking a glass of water in the summer heat after a long yoga session. There nothing quite like a mixture of great taste, colors, and freshness, something only salads provide. Great, now I’m hungry again!

After a good workout, you should always have a good meal – not before, mind you. Salads are great for intermittent fasting and other programs. Here are some of my favorite salads these days for that occasion. Tip: Stay away from fatty dressings and keep your creations clean and lean, like these.

If getting a lean belly is difficult, then keeping it is even harder. You need to lead a disciplined and active lifestyle to avoid gaining fat. However, no such drastic measures need to be taken. Just some simple changes to your already existing lifestyle should be good enough. Here are some things which you should consider:

1. Regular exercise

The best way to maintain a lean belly is to exercise regularly. Fitness is critical to ensure that your metabolism process is working efficiently and you are burning fat at a quick rate. Just a 30 minute run every day will be good enough. And if you can’t run, even a half hour brisk work will do the job. And if you don’t have the time to go outside, you can also get a treadmill for this purpose. If you are older or need to get fit first, you should follow a program like meant for someone in that situation. Here is are some lean belly breakthrough reviews for one such program.

2. Eat slowly

Many people make the mistake of eating quickly and finishing their meals as soon as possible. However, eating quick results in bloating. Hence, you should take your time and chew your food properly. As per doctors, each meal should last for around 30 minutes. And if you eat too quickly, you also don’t get the feeling of being full. You may feel hungry again in a short span of time.

3. Drink lots of water

Drinking water is also essential. It is advisable to drink around 2 liters of water regularly. Also, have a glass of water before your meals. This will ensure that you don’t overeat.

4. Avoid Sugar

Sugar is something which you should avoid. However, it’s hard to stay away from sugar because it remains hidden in different kinds of food. We all know that foods like chocolates and ice creams contain sugar, but it remains hidden in many other “healthy” foods such as health bars and yogurts. Hence, before consuming anything, it will be better to read the label to know the exact quantity of sugar.

5. Avoid salt

Apart from sugar, you should try to decrease the intake of sugar as much as possible. Salt is hidden in many foods to improve the taste. They don’t taste salty, so you won’t be able to realize it. For example, sauces and packaged soups come with a lot of salt. You can use other items like herbs and spices to flavor your food

6. Have as many fruits as possible

Include as many fruits in your diet as possible. They have no fat and mainly contain water; hence it can help you stay full. Fruits contain high amounts of carbohydrates, but that is nothing to be scared of. Those are good carbohydrates that contain fiber.

7. Avoid alcohol

To avoid getting fat, you have to reduce your level of alcohol consumption. Even a small glass of alcohol contains around 150 calories. So if you have 3 glasses, it will add up to around 450 calories, which is a lot. Hence, keep it reserved only for special occasions. Apart from alcohol, also avoid sugary drinks like Coca-cola and other packaged drinks.

Regardless how active or inactive you are, back pain will surface at some point in your life. Second to the cold, it’s the most common health related issue we all face. The solution is not to reach for anything in your medicine cabinet, but to take a proactive approach to work with your back, improve spinal alignment through body posture, and reduce stress in the process.

You’re about to learn just three yoga exercises to do that without leaving your chair.

1. The Lateral Stretch

You’re already familiar with this one. After a good nights rest, you rise out of bed and take a big long stretch. Arms raised to the ceiling, straightening your back.

For some reason, that first stretch of the day has a great energizing feel to it. You can capitalize on that feeling any time you’re feeling the tension build in your lower back region. All you do is bring yourself to the edge of your seat, and straighten your back.

Inhale through your nose, bring your arms out in a wide stretch, raising them up so that the end position is both hands outstretched above your head. Hold that yoga position for a few breaths, and lower your arms back down.

By the way: Back pain is often a symptom of too much weight, so it is important to lose some of that and get a leaner figure. Not only is that something everybody should want do achieve, but the benefits to your back are tremendous. Find great healthy recipes on sites like bbcfood.

But let’s get back to our yoga exercises!

2. The Cat-Cow Pose

The simplest way to remember this one is to

a) Inhale and arch your spine

b) Exhale and round your spine

As you inhale and arch your spine, stretch your neck towards the ceiling. As you exhale, round your spine and lower your neck, so your nose is pointing toward your chest. Do not try it if you’ve got chronic pain or any neck injury.

3. The Seated Twist

For a quick five-minute twist, this one works miraculously and does a lot for you in a short amount of time. It works best if you have sidearms on your chair, so it’s perfect as an armchair yoga burn exercise. Here is how to do it:

Sitting with your back straight, take one hand and place on your opposite knee, with your furthermore on the back of the chair to the same side your other hand placed. From that side position, gently move your neck so that you’re looking over your shoulder. You’ll feel the stretch on your neck and lower back, but the instant you feel it too much, don’t force your neck around any further. You should feel a comfortable stretch and nothing painful.

Proceed only as far as what feels great to you.

Practicing those three exercises just twice a week will:

Increase spinal flexibility

Strengthen your upper and lower back

Tone and stretch your abdominal muscles

Improve your circulation

Reduce back, neck and shoulder tension

Yoga is one of many natural exercises for back pain as all the movements you carry out stretch the muscles and therefore take away all tension. The stronger you can get the muscles around the spine and core the better it will be and the less likely that there will be more pain. Many people find that if they do this, they do not need to take medication and also do not have to resort to hot or cold compresses.